How to Do the Surrenders Exercise for Killer Quads

Are you looking to strengthen your quads and improve your overall leg strength? Look no further than the surrenders exercise. This simple yet effective exercise targets your quadriceps, glutes, and core, making it a great addition to any leg workout routine.

In this article, we’ll break down the surrenders exercise and provide step-by-step instructions on how to do it correctly. We’ll also discuss the muscles worked and the benefits of incorporating this exercise into your workout routine.

What is the Surrenders Exercise?

The surrenders exercise, is a bodyweight exercise that involves kneeling on one leg while the other leg is extended behind you. It is a unilateral exercise, meaning it works one side of the body at a time, making it great for correcting muscle imbalances.

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How to Do the Surrenders Exercise

Follow these steps to perform the surrenders exercise correctly:

  1. Begin by standing with your feet hip-width apart, facing away from a bench or chair.
  2. Place your right foot on the bench or chair behind you, with your toes resting on the edge.
  3. Step your left foot forward, keeping your weight on your left leg.
  4. Engage your core and keep your chest up as you slowly lower your body down until your left thigh is parallel to the ground.
  5. Your right knee should be hovering just above the ground.
  6. Push through your left heel to stand back up to the starting position.
  7. Repeat for the desired number of reps, then switch legs.

Tips for Proper Form

To get the most out of the surrenders exercise and prevent injury, keep these tips in mind:

  • Keep your chest up and your core engaged throughout the exercise.
  • Make sure your front knee stays in line with your ankle and doesn’t go past your toes.
  • Keep your weight in your front heel as you lower down.
  • Use a slow and controlled movement, avoiding any jerking or bouncing.
  • Keep your back straight and avoid leaning forward or backward.

Variations of the Surrenders Exercise

Once you have mastered the basic surrender exercise, you can try these variations to add variety and challenge to your workout:

Weighted Surrender

To increase the difficulty of the surrender exercise, you can add weight by holding a dumbbell or kettlebell in each hand. Hold the weights at your sides or rest them on your shoulders as you perform the exercise.

Jumping Surrender

For a more advanced version of the surrender exercise, you can add a jump at the top of the movement. As you stand up, push through your front heel and jump off the ground, switching legs in mid-air and landing softly with your opposite foot on the bench or chair.

Surrenders Exercise Benefits

The surrender exercise offers a range of benefits, including:

Improved Leg Strength

The surrender exercise targets the quadriceps, glutes, and hamstrings, making it an excellent exercise for building leg strength. By incorporating this exercise into your routine, you can improve your overall leg strength and stability.

Corrects Muscle Imbalances

Since the surrender exercise is a unilateral exercise, it works one side of the body at a time, helping to correct any muscle imbalances. This can improve your overall balance and reduce the risk of injury.

Engages Core Muscles

To maintain balance and stability during the surrender exercise, your core muscles must engage. This makes it a great exercise for strengthening your core and improving your posture.

Can Be Done Anywhere

The surrender exercise requires minimal equipment and can be done anywhere, making it a convenient addition to your workout routine. All you need is a bench or chair and some space to move.

Surrenders Exercise Muscles Worked

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The surrenders exercise primarily targets the quadriceps, which are the muscles on the front of your thigh. It also engages the glutes, hamstrings, and core muscles for stability and balance.

Incorporating the Surrenders Exercise into Your Workout Routine

The surrender exercise can be incorporated into your leg workout routine in a variety of ways. Here are a few ideas to get you started:

  • Perform 3 sets of 10-12 reps on each leg as part of your lower body workout.
  • Use the surrender exercise as a warm-up before your leg workout to activate your quads and glutes.
  • Add the surrender exercise to a circuit workout, alternating it with other leg exercises such as squats and lunges.

Precautions and Modifications

While the surrenders exercise is generally safe for most people, there are a few precautions and modifications to keep in mind:

  • If you have knee pain or injuries, consult with a doctor or physical therapist before attempting the surrender exercise.
  • If you have trouble balancing, you can hold onto a wall or chair for support.
  • If you have trouble getting up and down from the ground, you can perform the surrender exercise on a bench or chair instead.

The surrenders exercise is a simple yet effective exercise for strengthening your quads, glutes, and core. By following proper form and incorporating it into your workout routine, you can improve your leg strength, balance, and overall fitness.